Comparing Nutrients in 300 calories Sweet Potato VS Steamed Sweet Potato Leaves

Weight per 300 calories

• Sweet Potato: 349g
• Steamed Sweet Potato Leaves: 857g

Sweet Potato has 2.5 times more energy per 100g than Steamed Sweet Potato Leaves. It has average energy density when compared to other foods. Steamed Sweet Potato Leaves having low energy density.

Which food has more nutrients per 300 calories - Sweet Potato or Steamed Sweet Potato Leaves?

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Steamed Sweet Potato Leaves	21%	7%	72%

Macro Nutrients

	Sweet Potato	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	1.74% 0.56g	32g per day for Men 19-50 years
Omega 3	0.22% 0.003g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	20% 14.6g	64.8% 47g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.37% 2.44g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.35g	NA	g per day for Men 19-50 years
Sucrose	% 8.8g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.5g	43% 16.3g	38g per day for Men 19-50 years
Protein	9.78% 5.48g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	275% 2473μg	140% 1260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	176% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	53.7% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20.3% 6.1μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.6% 38.4μg	105% 420μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.3% 8.37mg	14.3% 13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.05% 0.91mg	55% 8.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.23% 6.28μg	776% 931μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	10.5% 105mg	28.3% 283mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	31.4% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	26.6% 2.13mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.2mg	98% 411mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	85.3% 1.96mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	23.4% 164mg	49% 343mg	700mg per day for Men 19-50 years
Potassium	34.6% 1176mg	78.7% 2674mg	3400mg per day for Men 19-50 years
Selenium	3.8% 2.1μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	12.8% 192mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.05mg	20.3% 2.23mg	11mg per day for Men 19-50 years
Water	7.3% 270g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sweet Potato vs Steamed Sweet Potato Leaves:

• Raw Sweet Potato has 2 times more Vitamin A and 1.6 times more Vitamin B5 than Steamed Sweet Potato Leaves.
• While Steamed Sweet Potato Leaves contain 3.5 times more Vitamin B1, 10.8 times more Vitamin B2, 4.4 times more Vitamin B3, 1.9 times more Vitamin B6, 10.9 times more Vitamin B9, 1.5 times more Vitamin C, 9.1 times more Vitamin E and 148.2 times more Vitamin K than Raw Sweet Potato.
• Both Raw Sweet Potato as well as Steamed Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sweet Potato vs Steamed Sweet Potato Leaves:

• Raw Sweet Potato has 1.9 times more Copper and 3.2 times more Sodium than Steamed Sweet Potato Leaves.
• While Steamed Sweet Potato Leaves contain 2.7 times more Calcium, 2.5 times more Iron, 4.7 times more Magnesium, 2.2 times more Manganese, 2.1 times more Phosphorus, 2.3 times more Potassium, 3.7 times more Selenium, 2.1 times more Zinc and 2.8 times more Water than Raw Sweet Potato.

Comparison of macro-nutrients per 300 calories:

• Steamed Sweet Potato Leaves contain 16.7 times more Fat, 51.6 times more Omega 3, 21.4 times more Omega 6, 3.2 times more Sugars, 1.6 times more Fiber and 3.4 times more Protein than Raw Sweet Potato.
• Both Raw Sweet Potato and Steamed Sweet Potato Leaves have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Sweet Potato as well as Steamed Sweet Potato Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.